A.1 Deadlift – 5, 5, 5, 5, 5
A.2
12 Minute EMOM
Odd: 5 Deadlift – Athletes Choice
Even: 5 Weighted Strict Pull Ups – Athletes Choice
A.3
Row 10 x 200M
Rest :30 Between efforts
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A.1 Strict Press – 5, 5, 5, 5, 5
A.2
5-10-15-20-25-30 Wall Balls
5 Hang Power Clean after each round #165/#115
A. 3
100 Unbroken AbMat Sit Ups
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
3 Rounds
Row 500M
21 Burpees
A.3
L-Sits Accumulate 1:30
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In Teams of 2:
30-24-18
Hang Squat Clean #135/#95
Bar Facing Burpee
30-24-18
Push Jerk #155/#105
Bar Facing Burpee
30-24-18
Power Clean #185/#135
Bar Facing Burpee
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A.1 Bench Press – 3, 3, 3, 3, 3
A.2
1 Round
Row 2,000M
30 Burpee Box Jumps
30 DB Snatch #50/#35
A.3
3 Round
:60 Contralateral Dead Bugs
30 Medball to Toes
15 (e) Lateral Banded Rotations – Athletic Position
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